Kodi *Mumatani* Kwenikweni ndi Pilates Ring?

Zamkati

• Squat ndi Adductor Finyani
• Bodza Adductor Finyani
• Finyani pachifuwa
• Onaninso za

Mukudziwa kuti mphete ya Pilates ndi chiyani, koma kodi mukudziwa momwe mungagwiritsire ntchito kunja kwa gulu la Pilates? Pali chifukwa pali mmodzi kapena awiri a iwo akulendewera kunja mu masewero olimbitsa wanu mulu wa zida; chida chochitira masewerawa chitha kukhala chokwanira pakuthyola minofu popanda kuwonjezera kukana.

Musanayese hula-hopping kapena china chochititsa manyazi, onani kanema wotsatira wathu WTF Workout Equipment mndandanda: momwe mungawongolere mphete ya Pilates. (ICYMI, taphunzira kale Zoyenera Kuchita ndi Balance Board ndi Momwe Mungagwiritsire Ntchito ViPR.) Wophunzitsa Equinox a Rachel Mariotti awonetsa magawo atatu ndikufotokozera chifukwa chomwe chida ichi chingathandizire kuwonjezera chinthu chosangalatsa pa kulimbitsa thupi kwanu: chimangofunika kuyenda pang'ono, koma amatenga minofu yatsopano ndipo zimawotcha kwambiri.

Onjezani izi muzochita zanu kuti ziwongolere ntchafu zanu zamkati ndi minofu ya pachifuwa. (Ndiko kulondola-kunena moni kwa ntchafu zolimba ndi ma perkier boobs!)

Squat ndi Adductor Finyani

A. Imani ndi mapazi okulirapo pang'ono kupingasa m'chiuno ndikuyika mphete pakati pa ntchafu zanu. Finyani miyendo palimodzi kuti mulimbitse mpheteyo kwinaku mukutsikira mu squat.

B. Pitirizani kufinya mawondo, ndipo pang'onopang'ono mubwere kuyimirira.

Chitani magawo atatu a maulendo 10.

Bodza Adductor Finyani

A. Gona mbali yakumanja, ndikuyendetsa thunthu mmwamba pa chigongono chakumanja. Ikani mphete pakati pa ntchafu ndi miyendo yowongoka.

B. Kankhirani pansi ndi mwendo wakumtunda kuti mufinye mphete. Khazikitsani pachimake.

Chitani 3 seti za 15 reps.

Finyani pachifuwa

A. Imani ndi mapazi kutambalala m'chiuno. Gwirani mphete ya Pilates pamanja pakatambasula phewa atatambasula manja ndi mitengo ya kanjedza ikuyang'ana mkati.

B. Kanikizani m'mphepete mwa mpheteyo chapakati, ndikufinya pachifuwa. Tulutsani.

Chitani magawo atatu a maulendo 10.

Onaninso za